Good health: 16 easy ways to go gluten-free

Vancouver Sun03.06.2012

Don’t be intimidated by the idea of going gluten-free. Make sure you understand a bit about the chemistry of gluten-free cooking and baking, and you’ll get great results. Here are 16 easy ways to go gluten-free.Dario Ayal
/ Postmedia News

1. Embrace the mighty bean.

Most brands of regular canned beans are not only gluten-free but also filling, nutritious and delicious. A cup of cooked beans is an excellent source of fibre (15 grams), folate, iron and calcium. Beans have also been linked to lowering cholesterol, reducing plaque in patients with fatty plaque in their arteries, and improving insulin resistance.
Source: www.besthealthmag.caHandout
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3. Shop along the perimeter of the grocery store.

That’s where you’ll find the gluten-free staples of fresh fruits and vegetables, meats, poultry, fish, dairy, eggs and cheese. Source: www.besthealthmag.caDreamstime.com
/ for the NOW

5. Speak up at the deli counter.

If you are buying deli meat, ensure against gluten contamination by asking that the blade be cleaned before the deli clerk slices your order. Be proactive and ensure that the brands of deli meats you choose are gluten-free.
Source: www.besthealthmag.caDigital Vision
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7. Use the gluten-free flour amaranth instead of eggs in baking.

It’s bitter and sticky but high in protein, and is a good binder. To use amaranth, grind it in your coffee grinder until fine.
Source: Andrea Potter, Rooted Nutrition'
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8. Use coconut flour.

It’s fabulous for baking cakes and cupcakes, and recipes that use it rise quite nicely and are light and fluffy. Another benefit? It’s much cheaper than almond flour. However, it sucks up moisture and requires a tremendous amount of liquid. In recipes calling for coconut flour, the ration of wet ingredients to dry is literally off the charts.
Source: Gluten-Free Cupcakes, by Elana Amsterdam (Celestial Arts)'
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These gums add the binding and moisturizing properties that are lost without the gluten from wheat, rye and barley. But use with caution: Too much of the gum will create a gummy, almost rubbery baked good, while using too little will mean crumble city – that dry texture that gives gluten-free baked goods a bad rap. Source: Deliciously G-Free, by Elisabeth Hasselbeck (Random House)'
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12. Gluten-free cupcakes, as they bake, tend to hold the shape of their raw batter.

The more you can smooth the tops of the raw cupcakes in the tins, the better the tops of your cupcakes will turn out. Don’t forget also that gluten-free cake batter can be sensitive to over-mixing, which will result in deflated cupcakes when baked.
Source: Artisanal Gluten-Free Cupcakes, by Kelli and Peter Bronski (Thomas Allen)JOHN MAHONEY THE GAZETTE
/ The Gazette

13. Read the labels on sour cream and butter containers.

Some brands of unsalted or sweet butters have ‘natural flavourings’ that are derived from hydrolyzed wheat and barley. Most whole sour creams are gluten-free but light sour creams can be thickened with flours, starches and stabilizers that can be hidden havens for gluten.
Source: Deliciously G-Free, by Elisabeth Hasselbeck (Random House)File
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15. Plastic can trap gluten if it is badly scratched and really worn.

Invest in a set of glass storage containers that will last a lifetime and can easily be washed if something with gluten does mistakenly get stored in them.
Source: Deliciously G-Free, by Elisabeth Hasselbeck (Random House)Handout
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16. Dishcloths, sponges and scrubbers are hiding places for gluten if they’ve been used to clean up after a gluten meal.

Keep a gluten-free set of them in a designated spot.
Source: Deliciously G-Free, by Elisabeth Hasselbeck (Random House)'
/ Screen grab

Gluten is a protein that has a binding property in baked goods, Potter says. It therefore acts as a 'glue' and traps air bubbles to make things rise. It also holds things together, so baked goods with gluten are generally less crumbly than gluten-free products.

Make sure you understand a bit about the chemistry of gluten-free cooking and baking, and you’ll get great results.

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